U need to do an X-Ray of affected Hip joint. Also de check your Thyroid profile, CBC, Serum calcium n Vit. B 12, Vit. D3. As women are more prone to calcium deficiency, so may be pain is because of that.

Joint stiffness is a feeling that the movement of a particular joint is getting restricted. The stiffness is generally accompanied by pain and occurs mainly due to arthritis or as a result of an injury to joint. Appropriate and regular exercises can help reduce stiffness and pain, increase flexibility, improve endurance, develop muscle strength and keep bone and cartilage in healthy condition.

What physiotherapy is all about? How it can be helpful in treating joint stiffness?
One of the allied health professions is physiotherapy, which by using mechanical force and movements, exercise therapy and electrotherapy, acts as a remedy for impairments and promotes a person’s mobility and joint function. The kind of physical therapy treatment which people receive for their joint stiffness mainly depends on the exact cause for the condition and other symptoms such as pain and inflammation.

Procedure for treating joint stiffness through physiotherapy-

When you go for physiotherapy, the first thing a physical therapist would do is to ask you about the exact condition with respect to the symptoms, which you might be experiencing along with the joint stiffness. You should clearly state to the physiotherapist since when have you been experiencing stiffness. The very next thing which a therapist would ask is, your medical history if you have been suffering from arthritis.

After all the preliminary diagnosis through the question-answer session, the physiotherapist would conduct a thorough physical examination and look to evaluate the joint and other structures associated with it to find out what exactly is causing joint stiffness and other symptoms like, pain, inflammation etc.

Now, after the completion of his questioning and physical examination, the comprehensive physical therapy treatment plan would be prepared as per the exact of your stiffness, symptoms and your needs.

Treatment options-
First, by determining the exact cause of joint pain and then treating it with highly effective therapies, physiotherapy acts as a preventive mechanism for reducing joint stiffness and the pain associated with it.
The treatment options which physiotherapists generally go for are as follows:

Soft tissue massage: soft tissue massage involves therapists only using their hands o reduce back muscle tension and restore mobility to stiff joints, as an effort to allow the patient more flexibility.

Acupuncture: the physical therapy of acupuncture helps in restoring the balance of energy in the body and thus provides relief from pain, inflammation and proceeds with the healing process. This is done through single-use fine needles, which are used at different ‘trigger’ points on the body, as per your symptoms, thus helping to stimulate the flow of energy.

Ultrasound: while conducting an ultrasound, physiotherapist uses a transducer to send a stream of high-frequency sound waves into one’s body. These waves bounce off one’s organs, muscles, and tissues.

Exercises: physiotherapist would instruct you to do some stretching exercises where you would require moving your limbs without support and muscle strengthening exercises which would make you kneel, stand and sit to maintain your own balance.

Start active quadriceps exercises daily. Do not sit for long time. Use western bathroom. Avoid climbing stairs. Seems you have osteoarthritic knee changes. Use knee cap while while walking. Use mahanarayani oil for knee massage.

Seems your ligament might be injured sometimes ago. Start quadriceps exercises for your knee.
.do not run too fast now it can make that worse. Do not run on uneven surfaces. If exercises do not work get one knee MRI done.

Avoid squatting, Avoid cross-legged sitting, consult Orthopaedic Surgeon, Have X-ray done of Knee Joint and take proper precautions. At 23 years of age you must take proper treatment for cure of your ailment.

Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain. Don't decrease your activity.

Use flat bed or ortho bed available in market. Prolong sitting will make your pain worse. Take a break after sitting 15-20 minutes. Do regular streching for your back n neck muscles.
Avoid bending work. Try to sit straight ad possible as .your whole back should be supported by chair. You can put cushoins behind your back while sitting. Take back support while driving.